Hello and welcome to this guided meditation session to create a safe place for you.
Chronic pain can be very hard to handle but many times when we create a mental image of our suffering we tend to aggravate this pain thus increasing it.
Then every time we feel this sensation we'll have a negative thought attached to it on a conscious and subconscious level.
So what this meditation will teach you are the techniques to change that mental image that has been created from this pain and instead implement a peaceful association with pleasant visualizations that create a warmer bonding between you and your body's sensations.
This allows you to accept and allow instead of fighting and pushing away.
Make sure you are in a very comfortable position.
Sit down or lie down if that feels good to you.
Whatever you need to position yourself so that none of your muscles are activated or tense.
Every part of your body can rest and feel completely relaxed during this meditation.
Begin by taking five deep breaths to relax even more.
So one full breath in and let it go.
Two fully inhale and exhale.
Three breathing as much as you can and let it all go feeling a wave of relaxation come over you.
Four inhale deeply and exhale feeling invigorated.
Five last one full inhale and exhale feeling any tension loosen up and your body feeling extremely relaxed.
Good and just allow your breath to slow and flow very naturally now.
Don't try to change anything about it.
Just notice the calmness that those five breaths gifted you.
Notice how your breath breathes without you doing anything at all.
Begin to feel any sensations that you associate with pain.
Bring them to your awareness and allow the feelings to multiply.
You are completely safe and secure.
It is okay to let these sensations arise.
They will not harm you.
Put all your focus on these areas.
Really feel their exact position and the quality of the sensations.
What's the pain like for you?
Is it stinging,
Tingling or burning?
Perhaps it's like something else in your mind.
Describe every detail and then sit with it.
Be entirely with it while it presents itself.
Don't do anything about it except feel it.
Allow the sensations to grow.
Don't stop them.
Just see what they do.
Notice the details of changes the sensations make.
Good.
You're doing so well.
Now shift your focus and bring into your mind's eye a visual of a place you love to go or have been to that is very serene and peaceful for you.
It could be an imaginary place like a top of a gorgeous mountain or somewhere you frequently go like a nearby nature path.
Your favorite place could even be as simple as a cozy warm bed or lying next to a loved one.
Wherever this place is for you,
See it vividly now.
Start by visualizing all the physical aspects of the place.
Where are you?
What do you see when you look up?
If you're outside it could be the sky and if you're in a safe room somewhere it could be the ceiling.
Notice everything you see when you look up.
Now look down at your feet.
What does the ground look like below you?
Gaze all around this favorite place of yours,
Making the colors bright and vivid.
Make out even more details now like the leaves on the trees or the plants or the things that are placed around the room.
Do you notice any patterns anywhere?
They could be patterns in nature like the way things grow or the patterns of fabric and objects in a room.
Notice every pattern you can find in great detail.
The more details you can imagine the better.
How dark or light out is it?
What time of day do you think it is?
And make a judgment about the placement of the sun in the sky.
Which way is the light of the sun coming into your imagination?
Look at all the beautiful things that make this place so enjoyable to you.
Use your visual creativity of this place for the next several moments.
Nice.
Now you're going to bring about the sensations this beautiful spot offers.
So start by tapping your feet on the ground.
Is the surface hard or soft?
Feel the ground below you here with your feet.
Notice anything you can about it.
Become aware of the temperature in this place.
Is it cool or warm or hot?
Is there a breeze blowing?
Or is the air calm and still?
Can you feel the sun on your skin?
Sit with these sensations for a few moments and enjoy them.
Are there any smells here?
If you're imagining the beach maybe you can smell the salty air.
Or if you're in a forest the smell of nature.
Just notice how your sense of smell can create sensations of aromas for you when you put your mind to it.
What about sounds?
Bring fully into this experience any sounds that surround you here.
Perhaps you can hear a loved one nearby or if you're alone you can hear the sounds that nature creates for you.
Vividly hear any sounds in this experience.
Now sit with these senses activated for a few moments and begin to interact with your environment.
Great.
To relax even further become aware of what you're doing here.
Are you sitting down and relaxing?
Or are you walking around and exploring?
Are you doing exactly what you love and want to do?
See yourself being completely relaxed and happy here.
There's no need to do anything here but to relax and enjoy it.
Be assured that this place is always here for you to keep you safe if you need to flee from pain.
Take another slow and deep breath in and as you exhale you feel completely at peace with yourself and with all the sensations in your body.
As I speak these words to you,
You are changing the mental images associated with your pain and whenever you feel overwhelmed by sensations in your body repeat this exercise to accept the pain and change the thoughts associated with it.
When you use this technique you will stop the pain from becoming aggravated and you will grow stronger.
When you vividly visualize a safe and peaceful place in moments of distress you are slowing down your pulse and blood pressure creating a peaceful and strong connection to your body and to your mind.
You can stay here as long as you'd like but if you're ready you can allow yourself to slowly become aware of your current surroundings and open your eyes and go about the rest of your day peacefully.
Thank you for being here with me and know this place is always available to you.
